Shaw's 6 week Russian Powerlifting Program
Bulking
Advanced
Machine strength
Plan Details
The Shaw's 6 week Russian Powerlifting Program routine by marius.ryan.halvorsen is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squat & Deadlift Workout #1
Est. 94 min
5 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Cable Elevated Row
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Day 2
Bench Workout #1
Est. 85 min
5 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Push-Up (Wide Hand)
2 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 3
Rest/ Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Squat Workout #2
Est. 81 min
4 exercises
Barbell Squat
10 Sets x 5 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Plank
2 Sets
Day 5
Bench Workout #2
Est. 77 min
4 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 6
Deadlift Workout #2
Est. 85 min
5 exercises
Barbell Deadlift
10 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 7
Rest/ Light Cardio
Est. 0 min
0 exercises
This day is empty
